Jason Norberg

Author: Jason

  • Lift Day – Capt A 1 08/13/2019

    —

    by

    Jason
    in ,

    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 185, 225, 255 Walking Lunges: 4 x 20: 65, 85, 95 Bench Press: 3 x 12: 185, 225(x7), 225(x6), 150(x12) Seated Shoulder Press: 3 x 12: 75, 85, 95 Plank: 3×1:20 Cardio: Elliptical 15 min

  • Boot Camp 08/12/2019

    —

    by

    Jason
    in ,

    Warm Up & Workout combined Bear Crawl6 Minutes or ~250m 1 Mile Run With Sand Bag(#50) with a Battle Buddy 5 Burpees every trade off – Battle Buddy handing off sand bag only Rinse and Repeat…. 10 Power Clean (#130 barbell) 10 Shoulder to Overhead (#130 barbell) 10 Alternating Reverse Lunge (#105 barbell) 10 Leaning…

  • Boot Camp 08/09/2019

    —

    by

    Jason
    in ,

    Warm Up: 3 rounds 200m Jog 15m Bear Crawl 4 Burpee Pull ups Workout: OTM 8 12 Front Squats (#153 barbell) 8 Burpees OTM 8 20 Jumping Lunges 12 Ring Rows OTM 8 10 Thrusters (#105 barbell) 20 Squat Jumps 2 minutes rest in between OTM 8S OTM 10 200m Sprints – Alternating with a…

  • Lift Day – Capt A 4 – 08/08/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Romanian Deadlifts: 3 x 12: 225×3 Good Mornings: 3 x 20: 75, 95×2+ Pull Ups: 3 x 12: 7, 7, 10, 6, 6 Single Arm Dumbbell Rows: 3 x 10 (each): 45, 65×2 Bicep Curls: 3×15: 30×2, 30(12) Russian Twists: 3 x 20: X Cardio: no cardio due…

  • Boot Camp 08/07/2019

    —

    by

    Jason
    in ,

    Warm Up: 3 Rounds 200m Jog 15m bear crawl 5 Bodybuilder push ups 15m reverse bear crawl Workout: 1 Mile Weight Vest Run (#20) 30 Up Downs 30 Pick Up and Press with Sand Cake (#50) 800 M Weight Vest Run (#20) 20 Get Ups 20 4CT Flutter Kicks 1 Mile Weight Vest Run (#20)…

  • Lift Day – Capt A 3 08/06/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Hack Squats: 3 x 12: 225×2, 255 Leg Extensions: 3 x 12: 180 (3 position machine) Bodyweight Dips: 3 x 12: 36+ Close-Grip Bench Press: 3 x 12: 135, 165, 175(10) Barbell Shrugs: 3 x 10: 135, 185, 225 Long Arm Crunches: 3×20: X Cardio: Elliptical 20 min

  • Lift Day – Capt A 2 08/04/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(2sets/5reps) Seated Leg Curls: 3 x 12: 90 (3 position machine) Lat Pull Down: 3 x 12: 160, 170(x10), 165(x6)/120(x8) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min

  • Boot Camp 07/31/2019

    —

    by

    Jason
    in ,

    Warm Up: 1 mile jog Workout: Weight Vest (#20) – Battle Buddy 5 Rounds – 105# Barbell 7 Power Cleans 7 Shoulder to Overhead Buddy #1 – Completes 1 roundBuddy #2 – 200m RunSwitch only after each person completes their task.  Each battle buddy needs to complete 5 rounds of each.  then 1 Mile Weight…

  • Lift Day – Capt A 1 07/30/2019

    —

    by

    Jason
    in ,

    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 185, 225, 255(x8) Walking Lunges: 4 x 20: 45, 75, 85+ Bench Press: 3 x 12: 185, 225(x6), 225(x5), 135(x12) Seated Shoulder Press: 3 x 12: 65, 75, 85(x11) Plank: 3×1:00 Cardio: Elliptical 15 min

  • Boot Camp 07/26/19

    —

    by

    Jason
    in ,

    Warm Up: 800m Jog Every 200m 10 Bodybuilders 10 Squat Jumps Workout: 50 min – 5 Rounds with 105# Barbell (got to the beginning of Round 4) 10 Thrusters 9 Burpees 8 Front Squats 7 Squat to Walk Out Push Ups 6 Bent-over Row 5 Jump Lunges (2CT) 4 Curtis P Complex 3 8-Count Body…